Heart rate monitors
Chest straps, arm bands, and optical sensors — which heart rate monitor is right for you?
By Lotte
Heart rate monitoring helps you train at the right intensity. Chest straps are most accurate; optical wrist sensors are most convenient. For serious training, consider a chest strap for key sessions.
Key takeaways
- 1Heart rate prevents the #1 training mistake: going too hard on easy days
- 2Chest straps are most accurate, especially during swimming and intervals
- 3Arm band monitors offer a good middle ground of accuracy and comfort
- 4Use your watch's optical sensor for easy days; chest strap for hard sessions
In this article
Why monitor heart rate?
Heart rate is the most accessible measure of training intensity. It tells you whether you're training easy enough on recovery days and hard enough during intervals.
Training by heart rate prevents the most common mistake: going too hard on easy days and too easy on hard days.
Chest strap vs. optical
Chest straps are more accurate, especially during swimming and high-intensity intervals. Optical wrist sensors are more convenient but can lag during rapid intensity changes.
For serious training, a chest strap provides the most reliable data. For casual use, optical sensors on your watch work fine.
Arm band monitors
Arm bands worn on the forearm offer a middle ground — more accurate than wrist sensors and more comfortable than chest straps for some people.
Models like the Polar Verity Sense and Wahoo TICKR FIT are popular options.
Setting up your zones
Use a field test (20-minute max effort) to estimate your lactate threshold heart rate, then calculate your zones from there.
Or use the Training Zone Calculator tool on this site to find your personalized zones based on your max heart rate.
Recommended gear
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Frequently asked questions
Is wrist-based heart rate accurate enough for training?
For easy and moderate runs, wrist optical sensors are generally accurate enough. During swimming, high-intensity intervals, or cycling with vibration, accuracy drops significantly. A chest strap is better for these scenarios.
How do I find my maximum heart rate?
The most common formula is 220 minus your age, but this is only an estimate. A more accurate method is a guided field test: warm up for 15 minutes, then run hard up a hill for 3 minutes, jog back down, repeat 3 times. Your peak reading is approximately your max HR.